Keep the Pain Away: Wrist Compression and Yoga

Gaia StaffJune 1, 20168

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Most of us don't give much thought to our wrists - until they start
aching, that is. However, if you're an aspiring yogi with a passion for
downward-facing dog, you might experience the occasional cramp or twinge
in the wrist area. To stay on the mat and keep the pain away, use these
strengthening and protection strategies for healthier, more stable wrist
joints.

Common Causes of Wrist Discomfort

Your wrists are already pretty flexible. They help you pick up objects,
open pickle jars, turn doorknobs and maintain your favorite yoga
positions. However, they're also delicate and made up of numerous bones
and ligaments. You might stress your wrists through normal everyday
activities including yoga.

For instance, if your job keeps you tied to a keyboard all day, you
might experience repetitive stress injuries to your wrists.
Labor-intensive jobs can also result in wrist compression and
discomfort, especially if you're carrying heavy objects. Add a strenuous
physical routine to your plate especially if you neglect proper
alignment and you might start to dread your workouts.

However, you don't have to pack up your mat and towel just yet. Yoga
poses are designed to strengthen your body, expand your flexibility and
keep you centered. Plus, remember that some poses are for compression,
like fish pose, so not all compression is necessarily bad; you just need
to worry about the kind that causes you pain. If you give your wrists
the proper attention, you won't have to worry about discomfort.

For chronic or severe wrist pain, please seek the help of a medical
professional.

Understanding Wrist Anatomy

You might not give much thought to how your wrist works. After all, you
can't see the bones, tendons and ligaments. However, if you understand
wrist anatomy, you can protect your joints and use your body more
effectively in yoga. Your instructor emphasizes "controlled movement"
for a reason, and you'll gain more control if you know how your wrist
functions.

Your wrist consists of several ligaments and a short joint head that
rotates in a socket. If your wrist bones come into contact with your
radius (the short bone in your forearm), an impingement occurs. You
might experience pain because of this joint compression and contact.

Impingement typically happens during yoga poses that put weight on your
wrists. Downward dog, plank pose and similar poses are hard on the
wrists, so they might become the most difficult after a wrist injury. If
you have loose joints, or if your
muscles are too tight compared to the flexibility in your ligaments,
this imbalance can also lead to discomfort.

Strengthening the Surrounding Muscles

Your joints move independently, but they rely on surrounding tissue for
support. Strong wrists coupled with weak forearms can lead to pain
during yoga and similar activities. However, if you strengthen those
muscles,
it'll become easier to control your movements.

Try wrist-strengthening exercises that also strengthen the muscles in
the forearm. You probably know how to do a bicep curl, for example. Use
that same motion (with a lighter weight or with no weight at all) to do
wrist curls. Keep your forearm level as you flex your wrists so you
don't put extra strain on any single muscle or tendon in your wrist. Pay
attention to any discomfort you feel and give yourself a break if your
wrists or forearms get too fatigued.

You might also use a stress ball to tone your wrists. Not only will you
strengthen your muscles, but you'll release any pent-up frustration you
might feel so you can thoroughly enjoy your next yoga session. When you
approach yoga with a clear mind and a positive attitude, you get more
fulfillment from the experience.

Coping with Discomfort

If your wrists hurt during or after yoga poses, take care of your body
first. Avoid poses that force you to put weight on your wrists until you
can strengthen them. Pain suggests that you've caused damage to part of
your wrist, so rest the joint while you devise a strategy to prevent the
problem from happening in the future.

Spend at least a week on strengthening exercises, but alternate those
sessions with stretches. For instance, the prayer pose helps develop
flexibility through flexion. Put your palms together, fingers up, in
front of your face. Slowly lower your hands toward your chest so that
your forearms become parallel with the ground.

You can also stretch your wrists using a table top or the back of a
chair. Place your fingers on the surface and flex your wrist. The
surface will create tension and help you control the stretch. Do just a
few repetitions of each stretch, but consider spacing them out
throughout the day.

Using ice and heat to control inflammation and discomfort can also help
you recover from wrist injuries. Combined with rest, these therapies
restore your wrist's balance and allow you to do daily activities
without anxiety.

If you can't stand the thought of missing yoga for a week, focus on less
stressful poses. Yoga routines that focus on gentle stretches and
healthy mindfulness can be just as
rejuvenating as the more intense
variety.

Getting Back to Your Mat

After you've stretched, strengthened and rested your wrists, it's time
to hit the mat again. However, you'll focus on creating the right
alignment through your shoulders, elbows and wrists. If your bones are
in proper alignment, your muscles will support your joints so you don't
have impingement or compression issues.

First, when you do weight-bearing yoga poses, keep your wrists as far
apart as your shoulders. You'll create a straight line that allows all
of your muscles and joints to support one another. You'll find it easier
to make controlled movements without relying on your wrist or shoulder
joints to pick up the slack.

On the mat, spread your fingers and press the pads of your fingers into
the material. It might feel strange at first, but you're helping to
distribute the weight and support your wrists. If you're facing forward,
your middle fingers should point ahead of you.

You might find yourself neglecting your thumb. It's easy to do, but your
thumb can actually help you find balance and strength. Press the side of
it into the mat so it stabilizes your wrist during weight-bearing poses.
Again, you might feel awkward at first, but practice will make this
technique second nature.

Start with simple yoga poses that allow you to focus on your body and
what it's telling you. Don't try more advanced poses until you have the
hand position down. If you're struggling to perform the actual pose, try
modified poses so you're not putting your body through too much stress.
For instance, do downward-facing dog against a wall instead of on the
mat.

Checking Your Equipment

Some yoga mats can actually encourage wrist compression. For instance,
if you love doing yoga at home before work, move to a standard mat on a
hard floor instead of your carpeted living room. Plush surfaces create
sinkage meaning the heels of your hands sink into the material. The
added flexion puts too much pressure on your wrists.

If you think your wrist issues stem from activities outside of yoga, you
can change up your equipment there, as well. A wrist pad for your
keyboard at work, for instance, will provide support and prevent
unwanted stress on the wrist joint. You can also use wrist stabilizers
to prevent repetitive stress injuries.

You need your wrists in perfect working order to pursue the physical
activities you love. By caring for your wrists, you promote whole-body
healthfulness and gain more control over your movement. To learn more
about yoga and its possibilities for spiritual fulfillment, you can find
out here on Gaia.

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Gaia Staff

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